Push / Pull / Legs
The classic six-day hypertrophy split, each muscle trained twice a week. Heavier compound work first, then volume. Push the last set of each exercise to RPE 8-9.
See your setup in four steps
- Length
- 6 weeks
- Days a week
- 6
- Sessions
- 36
- Exercises
- 21
Equipment: Barbell, Bodyweight, Dumbbell, Cable and Machine
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
6 sessions
Day 1Push
4×6 @ RPE 8 · rest 2m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 1m
3×12 @ RPE 9 · rest 1m
Day 2Pull
4×8 @ RPE 8 · rest 2m
3×8 @ BW · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 3Legs
4×6 @ RPE 8 · rest 3m
3×8 @ RPE 8 · rest 2m
3×15 @ RPE 9 · rest 1m
4×15 @ RPE 9 · rest 45s
Day 4Push (volume)
4×10 @ RPE 8 · rest 1m30
3×8 @ RPE 8 · rest 2m
3×15 @ BW · rest 1m
3×15 @ RPE 9 · rest 45s
Day 5Pull (volume)
4×12 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×15 @ RPE 9 · rest 1m15
3×12 @ BW · rest 1m
Day 6Legs (volume)
4×12 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 2
6 sessions
Day 1Push
4×6 @ RPE 8 · rest 2m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 1m
3×12 @ RPE 9 · rest 1m
Day 2Pull
4×8 @ RPE 8 · rest 2m
3×8 @ BW · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 3Legs
4×6 @ RPE 8 · rest 3m
3×8 @ RPE 8 · rest 2m
3×15 @ RPE 9 · rest 1m
4×15 @ RPE 9 · rest 45s
Day 4Push (volume)
4×10 @ RPE 8 · rest 1m30
3×8 @ RPE 8 · rest 2m
3×15 @ BW · rest 1m
3×15 @ RPE 9 · rest 45s
Day 5Pull (volume)
4×12 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×15 @ RPE 9 · rest 1m15
3×12 @ BW · rest 1m
Day 6Legs (volume)
4×12 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 3
6 sessions
Day 1Push
4×6 @ RPE 8 · rest 2m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 1m
3×12 @ RPE 9 · rest 1m
Day 2Pull
4×8 @ RPE 8 · rest 2m
3×8 @ BW · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 3Legs
4×6 @ RPE 8 · rest 3m
3×8 @ RPE 8 · rest 2m
3×15 @ RPE 9 · rest 1m
4×15 @ RPE 9 · rest 45s
Day 4Push (volume)
4×10 @ RPE 8 · rest 1m30
3×8 @ RPE 8 · rest 2m
3×15 @ BW · rest 1m
3×15 @ RPE 9 · rest 45s
Day 5Pull (volume)
4×12 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×15 @ RPE 9 · rest 1m15
3×12 @ BW · rest 1m
Day 6Legs (volume)
4×12 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 4
6 sessions
Day 1Push
4×6 @ RPE 8 · rest 2m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 1m
3×12 @ RPE 9 · rest 1m
Day 2Pull
4×8 @ RPE 8 · rest 2m
3×8 @ BW · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 3Legs
4×6 @ RPE 8 · rest 3m
3×8 @ RPE 8 · rest 2m
3×15 @ RPE 9 · rest 1m
4×15 @ RPE 9 · rest 45s
Day 4Push (volume)
4×10 @ RPE 8 · rest 1m30
3×8 @ RPE 8 · rest 2m
3×15 @ BW · rest 1m
3×15 @ RPE 9 · rest 45s
Day 5Pull (volume)
4×12 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×15 @ RPE 9 · rest 1m15
3×12 @ BW · rest 1m
Day 6Legs (volume)
4×12 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 5
6 sessions
Day 1Push
4×6 @ RPE 8 · rest 2m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 1m
3×12 @ RPE 9 · rest 1m
Day 2Pull
4×8 @ RPE 8 · rest 2m
3×8 @ BW · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 3Legs
4×6 @ RPE 8 · rest 3m
3×8 @ RPE 8 · rest 2m
3×15 @ RPE 9 · rest 1m
4×15 @ RPE 9 · rest 45s
Day 4Push (volume)
4×10 @ RPE 8 · rest 1m30
3×8 @ RPE 8 · rest 2m
3×15 @ BW · rest 1m
3×15 @ RPE 9 · rest 45s
Day 5Pull (volume)
4×12 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×15 @ RPE 9 · rest 1m15
3×12 @ BW · rest 1m
Day 6Legs (volume)
4×12 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Week 6
6 sessions
Day 1Push
4×6 @ RPE 8 · rest 2m30
3×10 @ RPE 8 · rest 1m30
3×15 @ RPE 9 · rest 1m
3×12 @ RPE 9 · rest 1m
Day 2Pull
4×8 @ RPE 8 · rest 2m
3×8 @ BW · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 3Legs
4×6 @ RPE 8 · rest 3m
3×8 @ RPE 8 · rest 2m
3×15 @ RPE 9 · rest 1m
4×15 @ RPE 9 · rest 45s
Day 4Push (volume)
4×10 @ RPE 8 · rest 1m30
3×8 @ RPE 8 · rest 2m
3×15 @ BW · rest 1m
3×15 @ RPE 9 · rest 45s
Day 5Pull (volume)
4×12 @ RPE 8 · rest 1m30
3×8 @ BW · rest 1m30
3×15 @ RPE 9 · rest 1m15
3×12 @ BW · rest 1m
Day 6Legs (volume)
4×12 @ RPE 8 · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m30
4×20 @ RPE 9 · rest 45s
Questions
- How many days a week is Push / Pull / Legs?
- 6 sessions a week for 6 weeks, 36 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Push / Pull / Legs need?
- It uses barbell, bodyweight, dumbbell, cable and machine.
- Is Push / Pull / Legs free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Push / Pull / Legs to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Push / Pull / Legs free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.